Heart-Healthy Dinner in Less than Thirty Minutes
Enjoy a heart-healthy meal this summer with this quick and delicious grilled salmon salad.
Homemade lemon garlic dressing accentuates the herbaceous nature of Grilled Salmon Salad and is loaded with vitamins and nutrients derived from raw fennel and jicama. In addition to the “anise-like” flavor of fennel, often described as a less intense licorice taste, the Omega-3 fatty acids found in the organic salmon are nutritious and delicious for your body, mind, and soul.
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Fresh fennel bulb is a good source of vitamin C, a water-soluble vitamin critical for immune health, tissue repair, and collagen synthesis (2Trusted Source). Vitamin C also acts as a potent antioxidant in your body, protecting against cellular damage caused by unstable molecules called free radicals (3Trusted Source). Both the bulb and seeds contain the mineral manganese, which is important for enzyme activation, metabolism, cellular protection, bone development, blood sugar regulation, and wound healing (4Trusted Source). Aside from manganese, fennel and its seeds contain other minerals vital to bone health, including potassium, magnesium, and calcium (5Trusted Source).
Jicama contains many important vitamins and minerals, as well as a significant amount of fiber. In fact, one cup (130 grams) contains the following nutrients: Calories: 49 Carbs: 12 grams Protein: 1 gram Fat: 0.1 gram Fiber: 6.4 grams Vitamin C: 44% of the RDI Folate: 4% of the RDI Iron: 4% of the RDI Magnesium: 4% of the RDI Potassium: 6% of the RDI Manganese: 4% of the RDI
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams (1, 2). Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them. Salmon is rich in high-quality protein.
Easy 30 Minute Meal
Grilled Salmon Salad with Lemon Garlic Dressing
FOR THE SALAD:
- 2 6- ounce salmon filets
- ¼ cup plus 1 teaspoon Lemon Garlic Dressing (recipe below)
- 1 small jicama peeled, sliced, and cut into thin strips (about 1 cup)
- 1 fennel bulb cut into thin strips
- 1 small unpeeled red apple, sliced, and cut into thin strips.
- 1 4- ounce drained canned water chestnuts
- 1 4- ounces can mandarin oranges drained
- 2 tablespoons chopped fresh coriander or parsley
- ¼ teaspoon salt
- ¼ teaspoon black pepper
LEMON GARLIC DRESSING:
- 3 tablespoons olive oil
- 3 tablespoons fresh-squeezed lemon juice
- 3 Tablespoons rice vinegar
- 1 Tablespoon white vinegar
- 1 ¼ teaspoon honey divided
- 1 garlic clove minced
- 5 –6 edible pansy flowers
- Dry salmon fillets with a paper towel
- Season fillets with a pinch of salt and pepper
- Brush salmon with 1 teaspoon lemon garlic dressing
- Place seasoned salmon, on a hot gas grill or cast iron pan. Cook without turning for 3-5 minutes or until caramelized. Remove to a plate, and set aside
- In a medium bowl, combine jicama, fennel, water chestnuts, apples, mandarin oranges, and coriander. Season with salt, and pepper. Add ¼ cup garlic lemon dressing as toss to coat
- Serve grilled salmon on a bed of salad
- Finish salad with more lemon garlic dressing
Healthy Dishes that Taste Great
The indulgent flavors of this heart-healthy recipe make it the perfect choice for summer family BBQs, entertaining guests, or simply enjoyed alfresco with a copy of FYI Magazine, and a glass of white wine. ENJOY!